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Top 7 Ways that Exercise Helps Diabetics

by: Katrina McKenna

Exercise is an important tool in managing your diabetes in order to live a longer, healthier life.

1. Exercise increase insulin sensitivity and glucose metabolism. The key problem of Type 2 diabetics is insulin insensitivity, or insulin resistance. By exercising you can improve how well your insulin works; this helps you to control your blood glucose level.

2. Exercise improves your cholesterol levels. Exercise helps by raising the good kind of cholesterol (HDL) and lowering the bad kind of cholesterol (LDL). Exercise can also lower triglyceride levels. This is good news for diabetics as diabetics are at increased risk for cardiovascular disease. I myself have had cholesterol problems, but between proper diet and exercise and no drugs, I now have a much healthier cholesterol levels.

3. Exercise can decrease blood pressure. Many diabetics also have hypertension or high blood pressure. Exercising can reduce both your resting blood pressure and your blood pressure during effort (including exercise). This is very important for reducing your chances of heart disease and stroke. I also used be on blood pressure medication, and have been able to get off the drugs. Because of the strong genetic component, this took more than just diet and exercise; I take several supplements specifically to help keep my blood pressure in the healthy ranges. I also work on stress management and meditate, but exercise is a key ingredient to lowering it in most people.

4. Exercise can also improve heart efficiency, and help it work less. This also helps with the cardiovascular risk factors. You will be able to exercise harder and it does not feel harder. This will make performing your daily tasks easier. Many people do not exercise because they think they do not have the energy. They need to exercise to get the energy. Your resting heart rate can also lower.

5. Exercise can improve your mood. Diabetes can be a stressful disease, exercising can help you feel better mentally. Exercise can even improve depression which can be an issue with a disease like diabetes.

6. Exercise aids dramatically in weight-loss and maintaining weight-loss. Specifically, the right kind and right amount of exercise aids in fat-loss and preservation of muscle tissue. Losing weight can improve blood pressure, insulin resistance, glucose levels, and cholesterol levels above and beyond what exercise alone does.

7. Exercise helps you to reduce your chances of diabetic complications. Better control of your blood glucose helps prevent serious complications of diabetes, including blindness, neuropathy, and kidney failure.

Please talk to your doctor and start exercising! You will feel so much better!

About the author:
Katrina McKenna is the leading diabetes and heart disease fitness expert. She is the author of the upcoming book "Diabetes Secrets: How You Can Lose Weight, Control Your Blood Sugar, Look Great and Feel Great with Diabetes". For more information and to subscribe to her free Health and Fitness Journal please go to:

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Prevent Heart Disease
by: Mike Spencer

You should always keep in mind that whatever actions you do today can either help to prevent, delay or minimize the effect of heart disease or worsen it. The key is to control risk factors. Granted that you cannot control every risk factor for heart disease such as family history but you can definitely do something about your behavior. Age and gender also influence your risk of heart disease.

Major Risk Factors of Heart Disease

Cholesterol Levels

Cholesterol is a type of a lipid, a soft, fatlike substance that serves as a source of fuel. Excessive cholesterol can cause buildup of atherosclerotic plaque. Accumulation of plaque in arteries can block blood flow and lead to a heart attack. LDL cholesterol, the so-called "bad" cholesterol, is transported to sites throughout the body, where it's used to repair cell membranes or to make hormones. LDL cholesterol can accumulate in the walls of your arteries. HDL cholesterol, the so-called "good" cholesterol, transports cholesterol to the liver, where it's altered and removed from the body.

Blood Pressure

Normal blood pressure level is defined as less than 130 millimeters of mercury (mm Hg) for systolic blood pressure and less than 85 mm Hg for diastolic blood pressure. The higher the blood pressure, the more likely it is to take a toll on the heart and on the brain. Blood pressure should be checked whether or not your levels are high. For normal, check once every two years. For high-normal, check once a year. If extremely high, you should get immediate care. Then get multiple measurements to know if a high level is sustained over time.

Diabetes

Another risk factor for heart disease is diabetes, a chronic disease of insulin deficiency or resistance. Type 2 diabetes, the most common type, is associated with obesity and may be prevented by maintaining ideal body weight through exercise and balanced nutrition.

Tips For Controlling Risk of Heart Disease

Stop Smoking

The effect of smoking on your lungs can cause almost every other medical condition.

Get Active

Routine physical activity is highly recommended and helpful in controlling obesity. Try to perform 30 minutes of moderate physical activity every day. Fast walking is one of the best way to prevent heart disease. If you can lose even a small amount of weight, five pounds for example, it may have a positive effect on lipid levels and blood pressure preventing heart disease.

Limit Alcohol Consumption

Limit daily alcohol intake to three ounces or fewer to prevent heart disease. People who drink large amounts of alcohol (six to eight ounces a day) tend to have higher blood pressure.

Watch What You Eat

Eat five helpings of fruits and vegetables daily to prevent heart disease.

Maintain adequate dietary potassium, calcium and magnesium intake.

Reduce saturated fats and cholesterol to stay away from heart disease.

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